Golf workout

[savosean]

So I have been experimenting with a routine to improve my overall fitness, to resemble the best players on tour. Like Tiger woods and others who have changed the way golfers look, they are more fit and the sport has definitely become something better because of it.
Day 1 :
Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Day 2 :
REST
Day 3:
Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.
Day 4 :
ReST
Day 5:
Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.
Day 6: rest
Day 7: REST
Back to DAY 1

Do this and you will increase your physical fitness, and improve your golf game.

[nokids]

Mon, Wed, Fri

Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.

Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tues, Thurs, Sat

Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10

Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout

[savosean]

Mon, Wed, Fri Chest:Bench press 5 x 6-10Flat bench flyes 5 x 6-10Incline bench press 6 x 6-10Cable crossovers 6 x 10-12Dips (body weight) 5 x failureDumbell pullovers 5 x 10-12. Back:Wide-grip chins (to front) 6 x failureT-bar rows 5 x 6-10Seated pulley rows 6 x 6-10One-arm dumbell rows 5 x 6-10Straight-leg deadlifts 6 x 15Legs:Squats 6 x 8-12Leg press 6 x 8-12Leg extensions 6 x 12-15Leg curls 6 x 10-12Barbell lunges 5 x 15Calves:Standing calf raises 10 x 10Seated calf raises 8 x 15Oneplegged calf raises (holding dumbells) 6x12 Forearms:Wrist curls (forearms on knees) - 4 sets, 10 repsReverse barbell curls - 4 sets, 8 repsWright roller machine - to failureAbs: ½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop. Tues, Thurs, Sat Biceps: Barbell curls 6 x 6-10Seated dumbell curls 6 x 6-10Dumbell concentration curls 6 x 6-10 Triceps:Close-grip bench presses 6 x 6-10Pushdowns 6 x 6-10French press (barbell) 6 x 6-10One-arm triceps extensions (dumbell) 6 x 6-10 Shoulders:Seated barbell presses 6 x 6-10Lateral raises (standing) 6 x 6-10Rear-delt lateral raises 5 x 6-10Cable lateral raises 5 x 10-12Calves , Forearms & Abs: Same as Monday, Wednesday, Friday workout

your layout makes it really difficult for me to read between the lines with my ADHD

[Txxxxxxx]

Cheezemaster?

[nokids]

your layout makes it really difficult for me to read between the lines with my ADHD

fixed it

[jvincent]

... nokids mythical workout routine deleted

Should we really be taking workout advice from somebody who can barely complete 36 holes in a cart without running out of gas?

[nokids]

Should we really be taking workout advice from somebody who can barely complete 36 holes in a cart without running out of gas? beer

fixed ya post

[Chieflongtee]

Nokids I got a question for you. What is your body weight and how many dips can you do to failure on the first set.












[/QUOTE]

[jeffc]

Untitled.jpg

[Chieflongtee]

So I have been experimenting with a routine to improve my overall fitness, to resemble the best players on tour. Like Tiger woods and others who have changed the way golfers look, they are more fit and the sport has definitely become something better because of it.
Day 1 :
Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets. Total time including building sets: 10 minutes +-
Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets. Total time including building sets: 10 minutes +-
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets. Total time including building sets: 8 minutes +-
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets. Total time including building sets: 8 minutes +-
Lateral Raises
2 sets of 10-12 reps. Total time including building sets: 3 to 4 minutes
1 minute rest between sets.
Triceps Press-Downs Total time including building sets: 3 to 4 minutes
2 sets of 10-12 reps.
1 minute rest between sets. Total time including building sets: 3 to 4 minutes
Dumbbell Curls
2 sets of 10-12 reps. Total time including building sets: 3 to 4 minutes
1 minute rest between sets.
Day 2 :
REST
Day 3:
Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.
Day 4 :
ReST
Day 5:
Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.
Day 6: rest
Day 7: REST
Back to DAY 1

Do this and you will increase your physical fitness, and improve your golf game.

This routine takes too much time.Close to an hour including warm up Follow it and you won't have much time for golf and for anything else. And you'll give it up after a couple weeks unless you have tremendous discipline.

[Chieflongtee]

Attachment 42210

I do. Do you?

[Big Johnny69]

You should only be resting 2-3mins between sets if you are doing sets at your max, but if that is the case you'll never get to those many reps anyways.

[jeffc]

I do. Do you?

I lift a beer to my mouth periodically.

[Big Johnny69]

I lift a beer to my mouth periodically.

Ahh yes, the weekend arm curls.

[Chieflongtee]

http://voices.yahoo.com/the-quickest-simplest-way-grow-maximum-muscle-in-1290043.html
The Quickest, Simplest Way to Grow MaximumMuscle in Minimum Time






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Every time I go into the gym, I see skinny kids, men, and women doing the same lifts, day after day. It's been this way for the years that I've been going to the gym, and they never make any improvements. Their muscles stay the same size, and their bodyfat stays at the same level. What lifts do they tend not to include in their regime? Simple. The lifts that work multiple muscles at the same time. LOTS of muscles. And use lots of weight. The powerlifts. Why should you include them?Back Squats. They work more than just the quadriceps. They work the entire leg region, the back, the midsection, the shoulders, and the arms. When you squat heavy (by heavy, I mean close to your personal limit weight), you need all the muscle tension you can get in order to get those last few reps up of that weight. And every good weight-gaining routine will include squats or some form of squatting (I.E. front squats). Your body grows as a unit, not as a set of parts, so even muscles that don't get directly worked by squats, will grow as a result of squatting. There is not one skinny guy on earth who squats 300 lbs for 10 reps.
Deadlifts. Ah, the "do nothing" lift, so I've heard it called, due to the simplistic nature of the lift. Tell that to someone who deadlifts 350, 450, even 600 lbs for 10 reps, and who, by the way, is likely a LOT bigger than you are. This lift works the back, the lats, the legs, the midsection, the shoulders, the abs, the glutes, and one's mental toughness. If you think it's really a do-nothing lift, hit it hard for a month, even, and see what happens.
Of course, the key with all of these lifts, is to gradually increase weight and reps. There is no use in doing any workout if you're doing the same amount of weight and reps that you did six months ago, and if that is what you're doing, then don't come to me asking why your muscles aren't growing, why your fat isn't dropping off, and why the lifts aren't working. You still have to put in the work - it's just that these lifts give you the avenue with which to put in the work faster and more efficiently. If you feel like a train hit you after you hit it hard on these lifts, that's good - unless, of course, it's because of an injury, and not just because you worked out hard. Then, obviously, stop.
Nothing is wrong with isolation movements or with any other lifts. It's just that those are the spice of a good lifting routine, while the big lifts that work many muscles, are the meat and potatoes of any good lifting routine. Take it for what it's worth, and go punish yourself in the gym. If you're still sitting here, you're wasting time you could be using to work out.

[jeffc]

Ahh yes, the weekend arm curls.

why limit yourself to weekends?

[Big Johnny69]

why limit yourself to weekends?

This is true. Though of this after I replied.

[Chieflongtee]

[nokids]

Nokids I got a question for you. What is your body weight and how many dips can you do to failure

170? if hot females are watching, failure is not an option.

[Txxxxxxx]

You should only be resting 2-3mins between sets if you are doing sets at your max, but if that is the case you'll never get to those many reps anyways.

This is very true. Too much rest for sure in that program.

[cleek]

If you want to build strength rep to failure on you last set. First set is a primer but every set after that you should be forcing the last couple of reps, especially on heavier lifts.

If you want to build endurance then I'd opt for circuit training or body weight exercises. I also love doing drop sets, you'll understand the term 'burn' once you have tried these. 7-7-7 reps

And....it's all about form , too many people lift too much weight not using proper form and only doing partial reps.

[Big Johnny69]

If you want to build strength rep to failure on you last set. First set is a primer but every set after that you should be forcing the last couple of reps, especially on heavier lifts.

If you want to build endurance then I'd opt for circuit training or body weight exercises. I also love doing drop sets, you'll understand the term 'burn' once you have tried these. 7-7-7 reps

And....it's all about form , too many people lift too much weight not using proper form and only doing partial reps.

This is also true. If proper form and weight is used, it is scientifically proven you only really have to do 2 sets. People who talk about doing 3-5 sets and not using proper form will never get the max gains from lifting.

I use three methods of training:
1) Push/pull; I'll do a set of bench press then go right to a lat pulldown. I usually only do 2 sets of pairs of exercises as I take no break between the push then pull exercise.

2) Pyramid: I'll start with a lighter weight and go just short of failure, add some weight and repeat, add more weight (getting close to my maximum weight to do 8-10 reps), then take off weight go to just short of failure, take off more weight and go to failure. Usually just one set per exercise.

3) Drop sets; already explained and will go to failure at each weight, usually just one set.

I mix each method each time I hit the gym to keep my body guessing.

[gregnol]

i like to do full upper body one day and full lower body another. always incoporating the big lifts like squats, deadlifts, bench. for an added challenge i'll try to skip between every set.

[Big Johnny69]

i like to do full upper body one day and full lower body another. always incoporating the big lifts like squats, deadlifts, bench. for an added challenge i'll try to skip between every set.

I train similar to you. I do chest and back same day, biceps and triceps same day, then incorporate shoulders and legs together.

[bNeill]

Let's see the vids boys! 405 DL from the spring; I've got it up to 465 or so now but no vid of that yet.

http://www.youtube.com/watch?v=kzHjy5TdDuE

I didn't know there were any lifters here.

[BC MIST]

There is no doubt that working out, as described in all of the posts above, will improve one's overall fitness and strength level. Is it an assumption that these kinds of workouts will automatically increase one's club head speed, or are there other speed specific exercises that one needs to do, in order get that club head speed up?

[cleek]

Let's see the vids boys! 405 DL from the spring; I've got it up to 465 or so now but no vid of that yet.

http://www.youtube.com/watch?v=kzHjy5TdDuE

I didn't know there were any lifters here.

No vids and at 54 with multiple past injuries I no longer lift heavy. I do mostly super sets , giant sets , drop sets and circuit training, keep the heart rate up. On a 4 day split right now and always try to work in some cardio pre & post workout.
One thing i do that is a good end of work out routine is 10 minutes of resistance band stretching . Always willing to share and receive training ideas

[bobblehead]

I had Allen Hicks of Evolution Physiotherapy create a golf fitness routine based on the Titleist Performance Institute system. Pretty interesting when going thru the assessment...might be worth a try for you avid golfers.
http://evolutionphysiotherapy.com/resources/sports/

http://beta.mytpi.com/joinMyTPI.asp

[bNeill]

In order to increase club head speed, you must work on explosive movements in your training. There are certainly a lot of speed specific methods you can very easily employ.

At your age I wouldn't necessarily get into Olympic lifting due to risk of injury (this would be ideal). You could do a quick search on plyometrics which mostly utilize body weight and you do most of these with little equipment in your own home.

[Chieflongtee]

Let's see the vids boys! 405 DL from the spring; I've got it up to 465 or so now but no vid of that yet.

http://www.youtube.com/watch?v=kzHjy5TdDuE

I didn't know there were any lifters here.

Pretty impressive but you're cheating No shoes and the weight resting on 2 x45lbs plate. Seriously though you make it look rather easy. Can you 5 or more in a row?